Upper lower upper minimalsit

by Levente L.

2 athletes joined

Program Description

Give it a try. High intensity low volume

Program Overview

Level
Beginner, Advanced, Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
May 19, 2024 08:26
Last Edited
Aug 08, 2024 05:17

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WEEK 1

Day 1

1

Incline Chest Press (Machine)

1

1

5-8 reps

8-12 reps

RPE 8-10

RPE 8-10

2

Pec Deck (Machine)

2

8-10 reps

RPE 8-10

3

Chest Supported Row (Dumbbell)

2

5-10 reps

RPE 8-10

4

Lat Pulldown

1

1

5-8 reps

8-12 reps

RPE 8-10

RPE 8-10

5

One Arm Lateral Raise (Cable)

2

1

6-8 reps

8-12 reps

RPE 8-10

RPE 8-10

6

Shoulder Press (Machine)

1

1

5-8 reps

8-12 reps

RPE 9

RPE 10

7

Preacher Curl (Barbell)

2

1

8-12 reps

8-12 reps

RPE 8-10

RPE 10-10

8

Katana Extension

2

1

6-8 reps

6-8 reps

RPE 8-10

RPE 10-10

Day 2

1

Side Crunch (Cable)

2

8-12 reps

RPE 9-10

2

Side Crunch (Cable)

1

AMRAP

RPE 10

3

Squat (Smith Machine)

1

1

6-8 reps

8-12 reps

RPE 8-10

RPE 8-10

4

Stiff Leg Deadlift

1

1

4-6 reps

8-10 reps

RPE 10

RPE 10

5

Leg Extension

2

1

8-12 reps

8-12 reps

RPE 8-10

RPE 10-10

6

Leg Curl

3

8-12 reps

RPE 8-10

7

Standing Calf Raise

3

8-12 reps

RPE 10

Day 3

1

Incline Bench Press (Smith Machine)

1

1

5-8 reps

8-12 reps

RPE 8-10

RPE 8-10

2

Single Arm High Row (Cable)

1

1

5-8 reps

8-12 reps

RPE 8-10

RPE 8-10

3

Chest Supported Row (Dumbbell)

2

5-10 reps

RPE 8-10

4

Pec Deck (Machine)

2

8-10 reps

RPE 8-10

5

Face Pull

2

1

5-8 reps

8-12 reps

RPE 8-10

RPE 10-10

6

One Arm Lateral Raise (Cable)

2

1

6-8 reps

8-12 reps

RPE 8-10

RPE 8-10

7

Preacher Curl (Barbell)

2

1

8-12 reps

8-12 reps

RPE 8-10

RPE 10-10

8

Lying Tricep Extension (Barbell)

3

8-12 reps

RPE 8-10

Day 1

1

Incline Chest Press (Machine)

1 Set

1 Set

5-8 Reps

8-12 Reps

@8-10

@8-10

2

Pec Deck (Machine)

2 Sets

8-10 Reps

@8-10

3

Chest Supported Row (Dumbbell)

2 Sets

5-10 Reps

@8-10

4

Lat Pulldown

1 Set

1 Set

5-8 Reps

8-12 Reps

@8-10

@8-10

5

One Arm Lateral Raise (Cable)

2 Sets

1 Set

6-8 Reps

8-12 Reps

@8-10

@8-10

6

Shoulder Press (Machine)

1 Set

1 Set

5-8 Reps

8-12 Reps

@9

@10

7

Preacher Curl (Barbell)

2 Sets

1 Set

8-12 Reps

8-12 Reps

@8-10

@10-10

8

Katana Extension

2 Sets

1 Set

6-8 Reps

6-8 Reps

@8-10

@10-10

Day 3

1

Incline Bench Press (Smith Machine)

1 Set

1 Set

5-8 Reps

8-12 Reps

@8-10

@8-10

2

Single Arm High Row (Cable)

1 Set

1 Set

5-8 Reps

8-12 Reps

@8-10

@8-10

3

Chest Supported Row (Dumbbell)

2 Sets

5-10 Reps

@8-10

4

Pec Deck (Machine)

2 Sets

8-10 Reps

@8-10

5

Face Pull

2 Sets

1 Set

5-8 Reps

8-12 Reps

@8-10

@10-10

6

One Arm Lateral Raise (Cable)

2 Sets

1 Set

6-8 Reps

8-12 Reps

@8-10

@8-10

7

Preacher Curl (Barbell)

2 Sets

1 Set

8-12 Reps

8-12 Reps

@8-10

@10-10

8

Lying Tricep Extension (Barbell)

3 Sets

8-12 Reps

@8-10

Day 2

1

Side Crunch (Cable)

2 Sets

8-12 Reps

@9-10

2

Side Crunch (Cable)

1 Set

AMRAP

@10

3

Squat (Smith Machine)

1 Set

1 Set

6-8 Reps

8-12 Reps

@8-10

@8-10

4

Stiff Leg Deadlift

1 Set

1 Set

4-6 Reps

8-10 Reps

@10

@10

5

Leg Extension

2 Sets

1 Set

8-12 Reps

8-12 Reps

@8-10

@10-10

6

Leg Curl

3 Sets

8-12 Reps

@8-10

7

Standing Calf Raise

3 Sets

8-12 Reps

@10